CrossFit Collinsville – CrossFit


Warm-up (No Measure)

3 Min LB / Foam Roll

10 Passovers

10 Around the World

10 Shoulder Press

10 Good Morning

10 Trunk Twists

2 Rounds

10 Band Pull A Parts

20 Plank Shoulder Taps

10 Hip Bridge


Warm-up (No Measure)

Ring Lat Stretch x 30 sec ea

Front Rack on Wall x 30 sec ea


Handstand Work (No Measure)

10 Min of Practice

Hold for 20-30 sec per attempt

Rest as needed between

*Free Standing

*Wall Support

*Wall Climbs

*Pike Holds on Box

*OH DB or BB Hold

*Focus on keeping core engaged

*Press through the floor and get head through your arms

Accessory Work

GHD Hip Extensions (3×10-12)

May add weight with MB or plate

BB Curls 3×10-12


Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

20 Mtn. Climbers

10 Side Shuffles

10 Ring Rows

Cool Down

Warm-up (No Measure)

Banded Arms and Legs

LB or Foam Roll Work

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